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Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist

11/01/2026

October was the best / longest month yet

Here’s the highlights

Had our Miami and Broward baby shower, grateful to everyone who came out!

Added 6” to my broad jump

9’ 2” to 9’ 8” in the last 3 months

The highest vert I’ve ever had from a female athlete

She went from 28.5 to 31.7” this block😳

All ages need to sprint, getting ready for master track 55-59 category!

So cool to see Alexander hire me a month out prepping for apex, and absolutely crush it

My longest online client/athlete I’ve had John Bub Kritser

Really cool to see the work he’s put in the past year and a half despite being a dad and running a big business

4.8 over 40 is insane!!!

My wife Nicole Rotger was practically a celebrity at APEX | ATHLETICISM IS THE SPORT™️ Miami

Girls are growing strong!! Can’t wait to meet them in January

Youth training is too fun

Make challenges and let them roll with it

Completing APEX | ATHLETICISM IS THE SPORT™️ Miami with my pregnant wife was a surreal thing

FIU Jumps and Multis has been making insane progress

Probably the best offseason results they’ve ever had

(And I share everything they do with my online training team)

I left the gym I was coaching at to go full time online coaching to be home with my family more, very gratefulg for this set up

Still can’t believe this partnership with Titan Fitness

Online training team is killing it! Here’s a breakdown I did for

Posting weekly on YouTube more, subscribe there for full training sessions/information

Posted our apex recap

Back to training for the decathlon

Started throwing this week too

Youth athletes running faster then ever! And loving doing so

17 to 21.5mph from one of my online clients

Training to improve his 60yd dash, the goal is a 6.5! He’s almost there

11/01/2026

I understand the concepts behind it, but it honestly seems like some people talk about RIR and fiber conversion to sound more intelligent

Does it really make that big of an impact or would simply taking a 4-8 week break from lifting to realize your speed potential be the simplest solution ?

I went 3 years without a single improvement in my 100m trying the RIR, partial ROM lifts, etc. and saw 0 improvement

I then went 12 weeks completely removing the weight room and dropped almost half a second in my 100 after 0 improvements in 3 years, coincidence ?

10/31/2026

Calling all volleyball / javelin / baseball / softball etc.

This is for you

3x10” bridge

3x5 chest pass

3x5 MB slams

10-15 rev throws to warm up

3x5 easy only arm throws

3x5 - easy throws with pause

2x5 pendulum throws courtesy of Jacked Javelin

10-15 actual throws

3x10 strict press

3x5,5,5 clustered wide pulls ups

1a tricep ext: 3x12

1b bicep curls: 3x10-12

10/29/2026

I actually cancelled my whoop membership after 6 years because the recovery stats didn’t matter enough

I’ve been training 6x a week for multiple hours a day and have never felt better

Train hard, eat a lot of carbs, sleep well, and you’ll have insane progress over time

10/29/2026

Breaking in my new Titan Fitness power rack with some AEL chin ups

My lats were sore for 2 days after this

3x2 on each arm, resisting as slow as possible the entire way down

Shoutout to my fan club Nicole Rotger

10/27/2026

Let me save you a decade of trial and error

If you follow these 3 steps I promise you’ll see some great improvements in your speed over time👉🏼

There are multiple coaches on Instagram posting
“Elite drills for speed”

“Elite training for XYZ”

They might look cool and get millions of views, but from a fundamental standpoint. Does it actually make you faster??

Use drills to prep for the main thing not as the main thing

There’s no secret weight room exercise, get really freaking strong relative to body weight

Then cut the amount your doing

This will allow you to stay fresher for sprints+jumps and PRs usually drop like crazy during this time

Acceleration training won’t improve your max speed

You need to train at max speed

Max speed CAN help acceleration, but both are a skill and need to be practiced

DM me if you have any questions or need further help to sprint faster🙌🏼

10/26/2026

Almost finishing up block 2 for FIU Jumps and Multis main strength cycle

Here’s how Mondays have looked👉🏼

Week 1: 3x4 @ 70% clean pull pause below knee
Week 2: 4x3 panda pull pause below knee, build to heavy triple
Week 3: 4x3 @ 75% power clean pause below knee

Jeremy Perlin has probably had one of the best progressions so far - 36 to 38.5” vert from last year, over 20-30lb PR in hang clean… so far

Week 1: 3x5 2RIR or 0.47m/s cut off when we use VBT
Week 2: 4x4 2RIR or 0.47m/s cut off
Week 3: 4x3 1RIR or 0.41m/s cutoff

Then👉🏼

Danielle McGonigle moving 195 EASY for a triple

Drop to 20% top set and do 2x4(I didn’t have a video of the athletes)

Week 1: 3x8
Week 2: 3x6
Week 3: 4x5
- the goal is to add load each week

Paired with👉🏼

Sydney_Nicholson2023 probably could have hit another 20 reps tbh

Week 1: 3x8
Week 2: 3x6
Week 3: 3x4

- trying to load the hamstrings at length

- we do higher volume hamstring work a different day

Week 1: build to 5RM 1RIR drop 20% and do 2x5
Week 2: build to 4RM 1RIR drop 20% and do 2x5
Week 3: build to 3RM 1RIR drop 20% and do 2x5

Gabriel Pelletier repping his 1RM from 3 weeks ago for a triple today😳

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